You said you want to see if this will actually work for you before you commit to anything.
So instead of getting you on a call, I put the whole thing here. What your form told me, how the plan works, what it costs, all of it. Take your time with it.
And if anything doesn't make sense, just message me and I'll answer you directly.
Riz · Built By Riz · @feedtheriz.fit
What you've already tried
And every time it's ended the same way. You lose it, and then it comes back, sometimes even more than before. That's what you wrote on the form.
So here's my read. I don't think this was ever a discipline problem. Somebody with no discipline doesn't go and try five different things.
You just didn't have anyone there holding the plan up for you when the week went sideways.
Now, your sleep and your energy. Less than 5 hours a night, and energy at 3 out of 10. That tells me your body's running on empty before we've even gotten to the food. You want to imagine it like a bucket of water. If there are leaks going on, you can keep pouring in more effort and it just drains out. So we plug the leaks first, and the sleep is the first thing you and I will talk about in week one. So your plan starts with restoring your metabolism. We're not cutting your food any lower.
And then your knee. Every exercise gets picked with that knee in mind, and anything that aggravates it gets swapped out. And if that knee hasn't been properly looked at, I'll ask you to get it checked before we start. I ask everyone that.
Before you keep reading. If any part of that read is wrong, tell me and I'll redo it. And if it's right, tell me which bit. I do actually read these.
So if anyone tells you it makes no difference, they're just trying to sell you something.
It makes it harder, but the basics are still what move the weight. Yours was never built on a body that was getting enough sleep and enough food. And that part we can actually fix. I coach women through menopause on this same system. One of them started with me at 56 years old. It just goes a bit slower. The way we do it doesn't change.
So in your plan the restoration phase gets the time it needs. We don't rush it. Your training protects your joints and keeps the muscle you have. And we go off your data, not guesses about your hormones. I don't treat hormones, that's your doctor's lane. What I do is the other part, the part your doctor isn't doing.
And this is the age where muscle matters most. More muscle makes you younger physically. Not getting enough protein will age you faster, if anything, and it helps keep your mind sharp for work as you get older.
Su Yi, 50, mid-plan.
Okay, so this is the system itself. Every client runs the same four phases, in the same order. Most plans out there only ever do the middle one, the fat loss part. And that's usually why it comes back.
We restore your metabolism first. Your calories go up, carefully, and your sleep and energy start coming back. The scale barely moves in this phase. We're not trying to move it yet.
Now the deficit actually works, because your body can afford to be in one. You get steady drops, around half a kilo a week.
This is the part every plan you've tried skipped. We add food back, step by step, while the weight stays off. Most people get to their goal, they celebrate, and then they drop all the habits they built. And then bam, the weight comes back, usually faster than it came off. So this phase is there so that doesn't happen to you again.
You're running it yourself at this point. Dinners out, travel, festivals, whatever comes up. The plan works around all of that.
Everything I do runs off data. Your food gets logged, your training sits in the app, I review the numbers every week, and I'm on WhatsApp in between. You'll be looking at the same numbers I am, so you're not just taking my word for it.
The shape of the plan.
One of my clients is back at 52 now, and she's eating the same amount as she was when she was 59, 60, 61, 62. That's the whole goal. To be able to eat more at a lower body weight.
A client, mid reverse diet.
To save, you need to know what comes in and what goes out. You're keeping a ledger, and I'll show you an easy way to do it. If that's too much, tell me.
You train once or twice a week, so we build on two. If I demand four and you manage two, you'll just feel shit about yourself. That's not what I want.
Hit your calories across the week and you're good. So you can still have nasi lemak on a Sunday.
So when I say no extreme dieting, I'm not just saying it. It's literally how the math works out. You end up eating more than when you started.
Farouk, KL. 10kg down. Still eats nasi lemak every week.
Su Yi, 50, on how she handles eating out. One meal out of twenty on a trip, and she still ate what she wanted.
You've had people selling you quick fixes for twenty years, so I'm not going to do that.
It won't drop 5kg in your first month. The first weeks are restoration, your calories go up before the scale moves. So if you're weighing yourself every day in week two expecting a big drop, you're going to hate it.
It's not going to be easy either. You'll track your food, and you'll train twice a week even on the heavy work weeks.
Before, and now.
Messaging me from the trip.
Zuhri, business owner, 49. Lost 6kg, then held it through a full month in Europe. He sent me the hotel gym and adapted the sessions himself.
And one more thing. If something's not working for you, you tell me in the weekly check-in and the plan changes that week.
Penny, 50. Sales executive, on the road most months. At the same weight for fifteen years, and she'd decided that was just her body now.
We didn't shrink her portions. She got protein in first at every meal, trained twice a week even when she was travelling, and banked calories ahead of client dinners.
Four months later: 60.1kg to 53.1kg, through near constant travel. She wears pants she kept for twenty years.
I'm hitting numbers I have not seen in years… and the best thing is, I don't look haggard or thin.Penny
Penny, on camera.
Her chart, pulled today.
Penny, mid-plan.
Penny, on her own.
Feb 2025, and Jan 2026.
Her chart in the app.
Jennifer, banking, turning 50. She came to me eating 1,200 calories a day. She eats 1,700 to 1,800 now, at goal weight, and she's held it for more than a year.
Holidays don't derail me anymore, and I've been on many holidays since I got on your program. Always come back as good, sometime better than when I left.Jennifer
Everything sits in the coaching app. Your training program, your weight trend, your steps synced from your watch, your progress photos.
There's a video for every movement. If you're unsure about your form, you record your set, send it in, and we go through it together. I'm not watching you live, you train on your own schedule.
On food you get a guide, not a meal plan. It's built from your questionnaire, so option A, option B, option C, from food you already eat. If full tracking is too much at the start, we use the palm method instead. Your palm for protein, your fist for carbs, your thumb for fats.
You also get a private WhatsApp group. Not you and my other clients. Just you, me and my assistant.
Then once a week you fill in a check-in. Wins, challenges, energy, hunger, mood, stress. I read that against your data and I decide what changes that week. That happens every week you're with me.
Inside a client's group.
And a check-in answer, straight off the form.
It's designed around your schedule. The people I work with are usually busy, travel a lot, or have irregular hours. They need a program they can run themselves.
And I treat fitness like a dial. When life gets busy we dial it down, we don't stop. Your floor is two sessions a week. When things free up, we dial it back up.
Your calorie budget is weekly, not daily, so one heavy day doesn't wreck anything. And when you travel, I don't put my clients in a deficit on holiday. It's a holiday.
A client, mid flight delay.
Bad knees aren't a big deal when the program is built around it.
We edit the lower body movements so they're friendlier on that knee, then load it slowly and progressively instead of just throwing you into it. Leg extensions, box squats, assisted work. There's a swap for basically everything.
And if a physio gives you homework for it, we build the training around that too.
It changes the order we do things in. It's why your plan starts with restoration and not a deficit.
Short sleep pushes your hunger hormones out of whack, so you're hungrier and less satisfied on exactly the same food. One of my clients described it well. After a few good nights her mood and energy were steady. Then one bad night and she was moody, tired, hungrier, eating more.
So I run a rule on this once we get to fat loss. If your average sleep drops under about six and a half hours for a week, we freeze the deficit and fix the sleep before we touch your food again.
So a wind down, a cut off time for caffeine, and a bedtime you stick to. Sometimes a short walk before bed. And we track it, so we're going off your real numbers.
We aim for seven hours, and six hours of good sleep is better than seven to nine broken hours. This is the first thing you and I work on in week one.
30 Oct, coaching sideDo you normally have trouble sleeping by any chance?
QayyumI cant sleep without some noise
31 Oct, coaching sideTry taking an easy walk 10-15 mins before you head to bed to improve your sleep.
6 Nov, QayyumMy sleep yesterday was good 6hrs with 1:50min REM sleep
12 Nov, QayyumI got my 8hrs sleep yesterday. The sleep fix is the best. Didnt know all this while ive not been getting proper sleep. Ive definitely learnt a lot from the program
From his coaching chat. Thirteen days between the first message and the last.
You don't have to be precise, especially at the start. The photo scan in the app is about 80 to 85 percent accurate and we add a buffer on top for hidden oils and gravy. It's a lot better to just put down 800 or 1,000 calories down than to not track at all.
And if it still feels heavy after week one, tell me and we'll do it another way.
Nothing gets taken away from you. That's the point of doing it this way.
The budget is weekly, so nasi lemak on a Sunday fits inside it. You bank calories ahead of a big meal instead of cancelling the meal.
And your food options get built from what you already eat, not a list of chicken and broccoli.
I don't think what you were doing was wrong. You were just using a system that didn't fit your life.
Two things were missing. You didn't have a goal with an actual date on it, and you had nobody nudging you day to day when the week went sideways.
And once the diet was over, that was it. Their plan just stopped there. The exit phase and the lifestyle phase, you've never actually run those. That's the reason my clients keep it off.
You'll have bad weeks. Everybody does, and I plan for them.
Motivation runs out. You don't want to rely on motivation, you want to rely on the system, and managing that is my job.
Perfection is the enemy of progress. I'd rather you were consistent than perfect.
The one thing I can't accept is ghosting. When it gets overwhelming it's very easy to go quiet, and that's exactly the week I need you to message me. That's the week where having a coach actually does something for you.
A client after a trip.
You gave me the deadline yourself, your ideal weight by your birthday in February.
Start the first week of September and the fat loss lands right around your birthday.
4 to 6 weeks. Food goes up, sleep and energy come back.
14 to 17 weeks at around half a kilo a week.
Food starts going back up while the weight stays off.
You're running it yourself by then, and it holds.
Start in the first week of September and the fat loss finishes between late January and your birthday, depending on how your body responds. The exit phase runs right after it.
I can't promise you an exact number by an exact date. Nobody can really, not honestly. What I can tell you is you'd run all four phases, and we wouldn't skip the part that let the weight come back every other time.
If you start in November instead, the math doesn't change, it just pushes everything past your birthday. That's just how the timing works, whether you do this with me or not.
If it's a yes, this is exactly what happens next.
You pay and message me to say it's done. Trainerize emails you access the same day, and I open your WhatsApp group as soon as I get the notification. First thing I'll ask you to do is check that email and tell me what you got. There should be three emails.
Food you like, your schedule, the knee, your sleep, all of it.
Built from your intake. Training around the knee, food targets, a step floor.
You get a walkthrough video and a walkthrough call on how to start, step by step. The whole roadmap laid out so you're not guessing.
How a plan gets built. Seven minutes.
We fix what feels off, set your real starting numbers, and get into the sleep.
By now restoration is running and your job is just to log and follow.
Every plan is the same coaching. Your training program in the app, food targets and a guide built from your intake, a weekly check-in where the plan gets adjusted, your own WhatsApp group with me, and form reviews by video. No upsells inside.
You'll get through restoration and get the fat loss going, but three months won't get you through all four phases.
Choose 3 months→Six months at the 3 month rate would be RM11,994. This is RM7,997.
Covers all of it: restoration, the fat loss, and the exit phase.
Choose 6 months→A year at the 3 month rate would be RM23,988. This is RM14,747.
All four phases plus a year of holding it, at the lowest monthly rate.
Choose 12 months→Secure checkout by Trainerize.
If a card gets declined, it happens, don't worry. Try another card, or message me and I'll send you bank transfer details. Whichever is easier.
If you travel or fall sick, the plan pauses. The clock stops until you're back, so you're not paying for weeks you can't use.
14 days money back, no questions asked. Join, get your plan, try it properly. Within the first two weeks you'll already know if it's working for you. If it's not right, tell me and I refund you in full. The risk of finding out sits with me, not you.
Questions first? builtbyriz@gmail.com works too.
Have a think about it tonight. Then it's one of three things.
